BUILT FOR WAR – PHASE 10

BUILT FOR WAR – PHASE 10

Wave loading:
Wave loading is somewhat similar to the classical “pyramiding” training protocol where you start with higher reps on an exercise and slowly work down to low reps over many sets.

One of the things that makes wave loading different from the classic pyramid scheme is that you actually repeat each wave at least once in your workout! Normally a 8/6/4/6/6/6 wave is performed twice in a row for 6 total sets. For example:

8/6/4/6/6/6 Wave Sequence

• Set #1: 8 reps
• Set #2: 6 reps
• Set #3: 4 reps
• Set #4: 6 reps
• Set #5: 6 reps

• Set #6: 6 reps8/6/4/6/6/6 waves (75-90%): The 8/6/4/6/6/6  wave loading approach represents one of the best compromises between strength and size gains. The 3/2/1 method will give you a lot of strength and some size gains, but 8/6/4/6/6/6 will give you good strength and size gains.

Hypertrophy I
Type I muscle fibers are more efficient over long periods of time. They are mainly used for postural maintenance (such has holding the head upright), or endurance exercises (like marathon running). 10-12 reps (70-75%)

The strength training method, Super-sets will be used here, B1/B2 & C1/C2 they alternate between two different opposing muscles groups with minimal rest!  This is a time-efficient way to train, specifically for hypertrophy.

Day 1 – Legs
Day 2 – Chest & Back
Day 3 – Off
Day 4 – Legs
Day 5 – Arms
Day 6 – Off
Day 7 – Off
Repeat

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